Functional Genetics Explained: How Your DNA Can Shape Diet, Exercise & Health

What if the best diet, exercise routine, and health strategy for you depended partly on your genes?In this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with Dr. Sam Shay, DC, IFMCP, functional medicine practitioner, genetics educator, and Western Hemisphere distributor for FitGenes, to explore how functional genetics can help us better understand individual health differences.Dr. Shay explains why genetic predispositions don't have to determine our future—and how lifestyle, nutrition, and environmental factors can influence the way our genes are expressed.Together, they explore:Functional genetics and epigenetics: Why genes are not necessarily destiny, and how environmental factors influence gene expression.Personalized nutrition: How genetic differences may influence responses to carbohydrates, fats, caffeine, gluten, histamine, and other dietary triggers.The seven drivers of chronic disease: Dr. Shay's framework for prioritizing inflammation, free radical management, liver detoxification, vitamin D receptors, methylation, cardiovascular health, and fat and energy metabolism.Exercise and recovery: Why genetics may influence exercise tolerance, inflammation, and recovery needs.The five categories of functional testing: Genetics, gut health, hormones, mitochondria and metabolism, and environmental exposures or other infections.Genetic testing methods: Why Dr. Shay emphasizes looking beyond basic genetic variations to include copy number analysis.A broader definition of health: The difference between having no symptoms and actively working toward better health.The conversation also explores the importance of humor in healthcare, Dr. Shay's personal connection to cardiovascular disease, and the value of bringing conventional and functional medicine perspectives together.About Dr. Sam ShayDr. Sam Shay is a chiropractor and Institute for Functional Medicine Certified Practitioner (IFMCP). He is the Western Hemisphere distributor and worldwide lead educator for FitGenes, where he teaches practitioners how to interpret genetic data and apply it in clinical practice.Find Dr. Sam Shay and learn more:Consumer genetic testing: https://drsamshay.comDNA Decoded: https://thednadecoded.comPractitioner education and FitGenes: https://fitgenesusa.comComedy and educational videos: Search “Dr. Sam Shay Neuro Spicy” on YouTube.

What if some of nature’s most interesting healing potential could be found in the earliest stages of a plant’s growth?In this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with Jennifer Payeur, CEO and founder of Nature Provides, to explore gemmotherapy—a practice that uses extracts from the buds and young growth of plants.Jennifer explains what plant stem cells are, how they differ from conventional human stem cells, and why she became passionate about this approach after a deeply personal health journey. She also shares the history of gemmotherapy, the traditional use of medicinal plants, and how Nature Provides sources its plant material from the Italian Alps.The conversation explores the relationship between plants and human health, including the lymphatic system, fascia, inflammation, cardiovascular health, nervous system regulation, and the body's natural balance.Jennifer also discusses several plants featured in the company's formulations, including blackcurrant, linden, sweet chestnut, hawthorn, and rosemary.In this episode, you'll hear about:What plant stem cells are and how gemmotherapy worksThe history and origins of gemmotherapyJennifer's personal journey into natural and integrative healthWhy plant buds are used instead of mature plant materialThe role of the lymphatic system and extracellular matrixThe connection between fascia, stress, and the body's healing journeyPlants traditionally associated with cardiovascular and nervous system supportNature Provides' sourcing and harvesting process in the Italian AlpsThe importance of researching traditional plant-based approachesAbout Jennifer PayeurJennifer Payeur is the CEO and founder of Nature Provides, a company specializing in gemmotherapy and plant-based formulations. Her work brings together her background in the healing arts, her interest in plant medicine, and her commitment to making the subject more accessible to practitioners and the public.Explore Nature Provides:Consumer website: https://health.nature-provides.comPractitioner website: https://nature-provides.com

Perimenopause is about more than hot flashes and changes in your menstrual cycle. It can also be an important time to pay closer attention to cardiovascular and metabolic health.On this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with Dr. Mariza Snyder, author of The Perimenopause Revolution, to explore the connections between hormones, heart health, blood sugar, sleep, movement, and stress.They discuss why women’s cardiovascular health has historically received less attention, how hormonal changes during midlife can coincide with shifts in metabolic and cardiovascular markers, and why a broader approach to women’s health matters.In this episode, we cover:Why cardiovascular disease deserves more attention in conversations about women’s healthHow perimenopause can affect sleep, energy, and metabolic healthWhy everyday movement may matter more than a perfect workout routineWhat “exercise snacks” are and how to incorporate short bursts of movement into your dayThe relationship between sleep consistency and cardiometabolic healthHow community, connection, and nervous system regulation fit into a healthy lifestyleWhy tracking glucose trends can offer useful information—and why individual readings need contextProtein, fiber, healthy fats, and the role of minimally processed foodsMeal timing, circadian rhythms, and late-night eatingHow changing hormones can coincide with shifts in lipids, inflammation, and blood pressureThe role of symptoms, health history, and laboratory trends in conversations about perimenopauseDr. Snyder’s perspective on hormone therapy and the importance of looking at the bigger health pictureDr. Snyder’s central message is that women’s health should be about more than managing individual symptoms. Movement, sleep, nutrition, connection, and stress management all deserve a place in the conversation about long-term health.About Dr. Mariza SnyderDr. Mariza Snyder is a women’s health educator and author of The Perimenopause Revolution. In this conversation, she shares her approach to supporting women through midlife and connecting hormone health with broader lifestyle and metabolic considerations.About The Curious CardiologistHosted by Dr. Sanjay Bhojraj, The Curious Cardiologist explores health and longevity through new perspectives on familiar medical questions.Subscribe for more conversations about cardiovascular health, prevention, and whole-person approaches to wellness.Connect with Dr. Mariza Snyder:Website: https://drmariza.com/Instagram: https://www.instagram.com/drmariza/Facebook: https://www.facebook.com/drmarizasnyder/YouTube: https://www.youtube.com/user/drmarizasnyder/Book, The Perimenopause Revolution: https://peri-revolution.com/

Can Alzheimer’s disease be reversed—or is cognitive decline simply an inevitable part of aging?On this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with Dr. Josh Helman, an emergency medicine and lifestyle medicine physician focused on brain health and cognitive disease, to explore how sleep, metabolism, genetics, environmental exposures, and lifestyle may influence cognitive function.Dr. Helman shares how his grandmother’s experience with Alzheimer’s first shaped his interest in the disease, and how his clinical work led him to investigate the many factors that may contribute to cognitive decline. He describes his individualized approach to patients and explains why he believes there is reason to focus on brain health long before memory problems appear.In this episode, we discuss:Why Alzheimer’s risk may begin decades before symptoms appearThe role of deep N3 sleep and why Dr. Helman emphasizes formal sleep evaluationsGenetics, including APOE variants, and individual differences in riskMetabolic health, insulin resistance, and the brain’s use of energyEnvironmental exposures, including mold, heavy metals, and microplasticsHow exercise, strength, balance, social connection, and stress management support overall healthBrain-derived neurotrophic factor (BDNF) and the relationship between exercise and brain functionDr. Helman’s perspective on therapeutic plasma exchange and other interventions used in his practiceCognitive assessments and the importance of tracking objective changes over timeThe ongoing debate surrounding cholesterol, LDL, statins, and brain healthWhy hope, early action, and individualized medical care matterA key takeaway: Brain health is multifactorial. Genetics are only one part of the picture, and everyday habits—including sleep, physical activity, nutrition, and social connection—are important areas to discuss with your healthcare professional.About Dr. Josh HelmanDr. Josh Helman is a physician board-certified in emergency medicine and lifestyle medicine who focuses on cognitive health and Alzheimer’s disease. His work combines detailed assessment with individualized treatment strategies.Learn more:Website: https://drjosh.comPrograms and supplement information: https://drjosh.com/programSocial media: Green Brains MDIf you found this conversation valuable, please like, subscribe, and share your thoughts in the comments. What would you like us to explore in a future episode?

What if aging didn't have to mean an inevitable decline in energy, strength, cognition, and performance?In this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with Dr. Jeffrey Gladden, an interventional cardiologist who transitioned into functional, integrative, and longevity medicine after experiencing his own health challenges.After approximately 25 years practicing interventional cardiology, Dr. Gladden began experiencing persistent fatigue, weight gain, loss of strength, brain fog, anxiety, and depression. When his initial medical evaluation suggested that his results were normal for his age, he decided to investigate further.That personal journey changed his approach to medicine and led him to explore a more individualized model of health—one that considers multiple biological systems, personal risk factors, physical performance, psychological well-being, and the environments that shape our habits.Together, Sanjay and Dr. Gladden discuss why treating disease is different from optimizing health, why one test cannot tell the whole story, and how emerging technologies could transform the future of personalized longevity care.In this episode, you'll learn about:Dr. Gladden's transition from interventional cardiology to longevity medicineHis personal health journey and the search for answers beyond “normal for your age”Why personalized medicine looks beyond population averagesThe role of genetic differences and individual responses in health decisionsThe relationship between stress, trauma, mental health, and physical healthThe five areas Dr. Gladden uses to organize his approach to longevityWhy physical fitness involves the nervous system, coordination, and balance—not just muscleResilience, robustness, and the idea of becoming stronger after challengesHormesis: the concept of beneficial adaptation to certain forms of stressWhy biological aging is more complex than a single numberHow AI, quantum computing, and digital twins might support personalized health optimizationThe emerging role of technology in understanding individual biologyWhy purpose, relationships, and psychological well-being belong in the longevity conversationThe five areas of Dr. Gladden's longevity frameworkDuring the conversation, Dr. Gladden describes five interconnected areas:Life energy: Psychological and spiritual well-being.Longevity: The biological processes associated with aging.Health: Understanding and addressing health issues.Performance: Strength, speed, agility, balance, flexibility, and cardiovascular capacity.Environments: Designing surroundings and routines that make healthy behaviors easier to maintain.The broader goal is to understand the individual more completely instead of relying on a single metric or a one-size-fits-all approach.About Dr. Jeffrey GladdenDr. Jeffrey Gladden is a physician focused on longevity and personalized health. His work explores biological aging, health optimization, physical performance, and the relationship between psychological well-being and biology.He is the author of 100 Is the New 30 and host of the Gladden Longevity Podcast.Website: https://gladdenlongevity.com/Book: 100 Is the New 30Podcast: Gladden Longevity PodcastJoin the conversationWhat do you think matters most for healthy aging: physical fitness, personalized testing, mental and emotional well-being, or the environment in which we live? Share your thoughts in the comments and subscribe to The Curious Cardiologist for more conversations about health, longevity, and the future of medicine.

What happens when the healthcare system isn't designed for the kind of health problems we're facing today?In this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with Dr. Efrat LaMandre, a nurse practitioner with a PhD and a voice in the conversation around healthcare disruption, functional medicine, patient advocacy, and medical gaslighting.Together, they explore the tension between conventional medicine and emerging approaches to chronic disease—and why the goal shouldn't necessarily be to reject conventional medicine, but to understand where different approaches may be useful.They discuss what medical gaslighting can look like, why patients sometimes stop questioning their healthcare providers, and how patients can become more informed advocates for themselves and their families.Dr. Efrat also shares personal and professional experiences that shaped the way she thinks about diagnosis, chronic illness, nutrition, and the doctor-patient relationship, while Dr. Sanjay reflects on a patient experience that fundamentally changed how he approached symptoms in women.The conversation also moves beyond the exam room into the economics of healthcare, including insurance, prior authorization, and the financial pressures that can influence how care is delivered.In this episode, we discuss:• How medical training has shaped modern healthcare• Where conventional medicine works—and where patients may experience gaps• Acute care vs. chronic disease management• What medical gaslighting can look like in practice• Why patients sometimes struggle to advocate for themselves• The importance of asking questions and seeking second opinions• The difference between information and wisdom• Why clinicians need to keep learning and evolving• Dr. Efrat's personal experiences with diagnosis and nutrition• The patient stories that changed how both doctors practice• How healthcare hierarchy can affect patient behavior• Why trusting your instincts can matter when something doesn't feel right• How insurance and financial incentives can influence patient care• The importance of finding a healthcare professional you trustAbout Dr. Efrat LaMandreDr. Efrat LaMandre is a nurse practitioner with a PhD who works at the intersection of healthcare, education, patient advocacy, and medical disruption. She is also the author of It's Not In Your Head, which she discusses during the episode.Learn more about Dr. Efrat LaMandre:https://www.drefratlamandre.com/

In this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with professional chef and Pluck founder James Barry to explore the relationship between food, nutrition, and health.James shares how his journey from professional chef to nutrition entrepreneur began with a personal health experience and a growing curiosity about how food affects the body.The conversation explores what “real food” actually means, whether modern food is as nutrient-dense as it once was, the limitations of labels such as “organic” and “free range,” seasonal eating, food storage and preparation, and why cooking methods can matter.They also dive deep into organ meats, including why they disappeared from the modern American diet, their historical role in traditional diets, and why James believes they can be an accessible source of nutrients.James explains how he created Pluck, a seasoning made with powdered organ meats, designed to make incorporating organ meats into everyday meals easier.The episode also covers parenting, picky eaters, nutrient density, food cravings, consistency, and the four foundational lifestyle pillars James believes people can't escape: real food, movement, stress management, and sleep.Timestamps06:30 — Why “Real Food” Beats Diet Trends08:20 — What Does “Organic” Really Mean?18:18 — Does Stress Change How We Digest Food?25:28 — How to Cook Vegetables Without Overcooking Them32:55 — Why Beef Liver Is So Nutrient Dense35:36 — Why Did We Stop Eating Organ Meats?42:16 — How to Start Eating Organ Meats46:12 — Nutrient Density, Satiety & Food Cravings48:39 — The 4 Lifestyle Pillars You Can't Escape49:46 — What Is Pluck?Connect with James Barry:🌐 Eat Pluck: eatpluck.com📱 Social: @ChefJamesBarry

High blood pressure is one of the most common cardiovascular problems in the world—but what if the number on the blood pressure cuff is only part of the story?In this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with Mark Young, a functional medicine practitioner, entrepreneur, and CEO of Zona Health, to explore a different way of thinking about cardiovascular wellness.Mark shares his journey from academia and health marketing into functional medicine and explains why he became interested in the relationship between endothelial function, circulation, nitric oxide, and blood pressure.The conversation dives into the concept of isometric exercise—static muscle contractions such as planks, wall sits, and grip exercises—and how Zona Health has developed a guided hand-grip device around this type of exercise.Dr. Sanjay and Mark also discuss the importance of lifestyle interventions, patient ownership, cardiovascular conditioning, medication conversations, and the challenge of separating evidence-based health information from online wellness noise.The episode ultimately asks listeners to remain curious, question assumptions, and understand cardiovascular health as a system rather than simply a number on a blood pressure monitor.The conversation explores:Why blood pressure may be viewed as part of a larger cardiovascular pictureWhat the endothelium is and why it mattersThe relationship between vascular function and blood pressureHow nitric oxide contributes to vasodilationWhat isometric exercise actually doesHow grip-based isometric training worksWhy Zona Health developed a guided isometric deviceCardiovascular conditioning and lifestyle interventionsThe importance of patient education and health ownershipHow to evaluate health information onlineWhy Mark believes people need to remain curious rather than blindly accepting health claims TIMESTAMPS 00:00 — Meet Mark Young: Functional Medicine & Cardiovascular Health07:37 — Taking Ownership of Your Health14:30 — The Problem With Treating High Blood Pressure as Just a Number19:00 — “Question Everything”: Rethinking the Standard of Care25:09 — What Is the Endothelium?29:50 — What Is Isometric Exercise?32:41 — How the Zona Hand-Grip Device Works40:54 — Sanjay Tests the Zona Device Live43:02 — What Does the Research Say About Zona?53:10 — Why a 12-Minute Lifestyle Change Can Feel So DifficultConnect with Mark Young: 🌐 Website: themarkyoung.com 📸 Instagram: @themarkyoung 💼 LinkedIn: Mark YoungLearn more about Zona Health: 🌐 zona.com 📸 @zonahealth

What if hormone health is about far more than fertility and menopause symptoms?In this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with double-boarded OB-GYN and integrative medicine physician Dr. Jennifer Roelands to explore the connection between hormones, metabolism, fertility, cardiovascular health and longevity.Dr. Jen shares her own experience discovering PCOS and thyroid disease after struggling to conceive her second child—and how being told she couldn't have PCOS because she was “skinny” ultimately changed the direction of her medical career.The conversation explores why PCOS should be viewed as more than a gynecological condition, why menstrual cycles can provide important clues about overall health, and how insulin resistance, inflammation and thyroid health fit into the picture.They then dive into perimenopause and menopause, including estrogen, progesterone and testosterone, and discuss hormone replacement therapy, healthspan, bone health, muscle, cardiovascular health and brain health.The conversation also covers testosterone and men's health, environmental endocrine disruptors, fertility, lifestyle, nutrition and why earlier intervention may matter when it comes to chronic disease prevention.In this episode, they explore:• Why PCOS is more than a gynecological condition • The connection between PCOS and metabolic health • Why menstrual cycles may provide important health information • Insulin resistance and inflammation • Fertility and mitochondrial health • Why women's health can be missed in conventional medicine • What happens during perimenopause • Estrogen, progesterone and testosterone • Symptoms associated with hormonal changes • Hormone replacement therapy and healthspan • Early menopause and long-term health considerations • Testosterone and men's health • TRT, fertility and endogenous testosterone production • Lifestyle factors that influence testosterone • Endocrine-disrupting chemicals • Consumer products and environmental exposures • Why prevention should begin earlier in lifeDr. Jen also shares practical ways patients can become more informed about environmental exposures, including resources such as the Environmental Working Group's Skin Deep database.Where to find Dr. Jen:Pivot Book: https://drjenniferroelands.com/pivotbook/Drs Guide: https://drjenniferroelands.com/guide/YouTube Channel: https://youtube.com/@drjenniferroelandsmdWebsite: https://drjenniferroelands.com/Timestamps00:00 — Introduction: Hormones and the Missing Piece of Women's Health02:20 — Why Dr. Jen Left Conventional Medicine02:48 — Her Personal PCOS and Fertility Story04:08 — Discovering PCOS and Thyroid Disease05:08 — “My Labs Look Normal, But I Don't Feel Normal”06:30 — Treating PCOS Beyond Medication08:26 — Why PCOS Is a Metabolic Problem09:52 — Should Your Period Be a Vital Sign?10:54 — Fertility, Mitochondria and Long-Term Health12:47 — What Conventional Medicine Gets Wrong About Lifestyle16:07 — Why PCOS Research Is Still Limited16:39 — The Underfunding of Women's Health Research17:35 — Birth Control vs. Hormone Replacement18:29 — PCOS Meets Perimenopause20:07 — Why Prevention Should Start Earlier21:17 — Risk Stratifying Women for Long-Term Health22:38 — Genetics, Epigenetics and PCOS23:53 — Pregnancy as a Window Into Future Health25:10 — Why OB-GYNs Often Become Primary Care26:45 — What Does Longevity Medicine Really Mean?27:36 — Menopause as Healthspan Therapy28:17 — When Does Perimenopause Actually Start?29:35 — The Symptoms of Perimenopause31:10 — Palpitations, Progesterone and Hormonal Changes32:25 — Estrogen, Memory, Skin, Bladder and More33:14 — Why Testosterone Is the Undervalued Hormone34:21 — Early Menopause and Cardiovascular Risk35:26 — The Legacy of the Women's Health Initiative36:29 — When Should Women Consider HRT?37:33 — Why Timing May Matter39:25 — Andropause and Testosterone in Men40:29 — Insulin, SHBG and Testosterone42:12 — Who Actually Needs Testosterone Therapy?44:18 — Why HRT and TRT Can't Replace Lifestyle45:30 — Testosterone, Fertility and Endogenous Production46:44 — The Amazon Analogy for Free Testosterone47:11 — Testosterone and Cardiovascular Health48:41 — Testosterone Therapy in Younger Men50:03 — Medical Optimization vs. Bodybuilding50:32 — Testosterone Risks and Side Effects51:30 — Endocrine Disruptors Are Everywhere52:30 — Reducing Everyday Toxin Exposure53:54 — Why “Natural” Doesn't Always Mean Safe55:06 — Teaching the Next Generation to Be Savvy Consumers55:59 — Menstrual Products and Environmental Exposures56:53 — Endocrine Disruptors and Pregnancy58:28 — Finding Hope in Prevention59:34 — “Eat More Plants, Not What's Made in a Plant”59:49 — Rapid Fire: Dr. Jen's Favorite Things

What if the heart could do more than pump blood?In this episode of The Curious Cardiologist, Dr. Sanjay Bhojraj sits down with entrepreneur, author and heart-centered leadership expert Mindie Kniss to explore the fascinating intersection of heart intelligence, heart coherence, intuition, spirituality, leadership and personal transformation.Mindie shares the remarkable story behind her work—from leaving a successful pharmaceutical career and moving into entrepreneurship, to experiencing bankruptcy, foreclosure and $100,000 of credit-card debt, and ultimately rebuilding her life and business. She also opens up about the devastating loss of her husband and how the practices she had spent years teaching helped her navigate grief and find a path forward.The conversation explores why we often live from the “head” instead of the heart, how stress can affect our ability to communicate clearly within ourselves, why gratitude may be more powerful when it is physically felt rather than simply thought, and how heart coherence can influence the people around us.They also discuss authentic leadership, radical ownership, intuition, purpose, Ikigai, and the importance of trusting yourself when life doesn't go according to plan.In this episode, you'll discover:• What “heart intelligence” means• Why the heart isn't simply a pump• The relationship between the heart and brain• What heart coherence is• How stress can affect internal communication• Why intuition may be more than pattern recognition• How gratitude can become a physiological experience• The difference between thinking gratitude and actually feeling it• How presence can help interrupt anxiety and overthinking• Why authentic leaders create stronger connections• What radical ownership looks like• How adversity can become part of your development• How Ikigai can help clarify purpose• Why trusting yourself is essential to meaningful leadershipMindie also discusses her books Heart of Consciousness and The Collective Heart, her Heart Path work, and her upcoming Heart Path book scheduled for publication through Hay House in March 2027.Timestamps00:00 — Introduction: What Does It Mean to Lead With Your Heart?00:58 — Meet Mindie Kniss03:16 — From Traditional Career to Entrepreneurship05:27 — The Golden Handcuffs of Corporate Success06:55 — The “Slow Suicide to My Soul”07:24 — A Life-Changing Fellowship in Kenya10:53 — When the Universe Opened a Door13:02 — The Entrepreneurial Crash14:45 — $100,000 in Debt, Foreclosure and Rock Bottom16:10 — Meeting Her Future Husband18:08 — Rebuilding Her Business and Money Mindset19:40 — The Tragedy That Changed Everything20:05 — Grief, the Heart and Finding a Path Forward21:50 — What Is Neurocardiology?23:33 — Sedona, Nature and the Birth of Heart Path25:57 — Why Personal Experience Makes a Better Coach26:43 — Finding the Lesson in Your Worst Experiences29:59 — The Science Behind Heart Intelligence31:53 — The Heart-Brain Connection and Coherence34:01 — Can One Person's Coherence Affect Another?36:22 — Heart Coherence in Real Life37:34 — How Calm People Change a Room40:24 — The First Heart Key: Gratitude42:14 — Why Thinking Gratitude Isn't Enough44:04 — The Story of the Gifted Duck45:59 — Emotional Resilience as a Muscle49:41 — Moving Beyond the “Woo-Woo”50:11 — Anxiety, Depression and Getting Out of Your Head51:09 — The Fascinating Question of Heart Cancer52:48 — Trust, Authenticity and Leadership55:54 — Radical Ownership57:10 — Why the Present Moment Matters59:05 — The Only Way Through Is Through1:00:18 — What Is Ikigai?1:01:12 — Purpose, Dharma and Trust1:01:44 — Mindie's Upcoming Hay House Book1:02:12 — Rapid Fire: Favorite Place, Food and Curiosity1:04:04 — Mindie's Books and Where to Find Her1:05:21 — Final Thoughts: The Heart Is More Than a Muscle